Blog

1/23/2015 – WOD

Strength
Front Squat – Work up to a heavy single, then do 1×20 (67-70%)
—Use a little heavier than last week

Conditioning
Make-Up Day! You may also use the time during class to work on any skills/goals. If you haven’t missed a day this week, here’s a WOD you can do.
2 Rounds
10 Thrusters 135/95lb
10 Bar Facing Burpees
10 Front Rack Lunges 135/95lb
10 Bar Facing Burpees
Buy Out: 500m Ski Erg

***CF Kids is this Sunday at 4pm. Let me know if you plan on bringing your kids.

Sit, Shoot, Swim – Wodapalooza 2015

1/22/2015 – WOD

Strength
Bench Press – Work up to a heavy single, then do 1×20 (58-65%)
—Try to make it as close to a 20RM as possible

Conditioning
For Time
50 Cal Row
1 Rope Climb 20ft
50 KB Swings 70/53lb
1 Rope Climb 20ft
50 Box Jump Overs 24/20″
1 Rope Climb 20ft
50 T2B
1 Rope Climb 20ft
50 Cal Row

Assistance
3×15 Back Extensions (weighted)

WOD Notes: Scaling for RC are 10 Strict Pull-ups (especially if you missed yesterday) or 12 slams 50/30lb. You may scale reps of T2B if 50 will take you more than 4 minutes.

Coach Eric doing T2B

1/21/2015 – WOD

Strength
Clean (full) – 7×1 @ 80%+
—Work up to a heavy single

Conditioning
10 Min AMRAP Ladder
3 Squat Clean 135/95lb
3 C2B Pull-ups
6 Squat Clean
6 C2B Pull-ups
9 Squat Clean
9 C2B Pull-ups
12 Squat Clean
12 C2B Pull-ups
15 Squat Clean
15 C2B Pull-ups
***Keep climbing ladder until 10 min is up. Score = total reps

Midline
Weighted Plank – Accumulate 3 minutes

WOD Notes: Clean weight should be less than 50% of your 1RM (light). You may scale to chin over bar, but keep in mind that C2B pull-ups are usually in the Open (not chin over bar). If you plan on doing the open Rx’d, do C2B.

1/20/2015 – WOD

Strength
Push Jerk – 5×3
—Start @ 80% & work up to a heavy 3RM

Conditioning
5 Rounds
40 Double Unders
8 Push Jerk 155/105lb
400ft Shuttle Run (8 laps)
—Rest 1 min between rounds

Assistance
3×10 Bar Dips (weighted)

WOD Notes: Scaling for DU is 80 singles. PJ weight is 55-60% of 1RM. The shuttle run will go from the pull-up rig to the back part of the lifting platforms. You should be giving 95-100% each round. Jerks should be unbroken every round. Subtract 4 minutes from total time.

1/19/2015 – WOD

Strength
Back Squat – Work up to a heavy single, then do 1×20 @ 70%.
—heavier than last week

Conditioning
“2013 Open WOD 13.1″ (Compare to 8/31/2013)
17 Min AMRAP
40 Burpees
30 Snatches 75/45/35lb
30 Burpees
30 Snatches 135/75/55lb
20 Burpees
30 Snatches 165/100/75lb
10 Burpees
AMRAP Snatches 210/120/90lb
***Score is total reps.

WOD Notes: snatches should be super light the first round. Add weight each round.

13.1 Post WOD

1/17/2015 – WOD

***10am class only today. Open gym 11-1pm
Conditioning
For Time
50 Cal Row
21 Deadlifts 205/125
25 Burpees
15 Hang Power Cleans 205/125lb
25 Burpees
9 Squat Cleans 205/125lb
25 Burpees
50 Cal Row

Announcement: Good luck to Mary, Eric, Jenny, Kurt, Joe, Rachel. and Steve who are competing at the Unfinished Business Comp!

1/16/2015 – WOD

Strength
Front Squat – 1×20
—You should be around 65%

Conditioning
Make-Up Day! Come in and make up a WOD you missed or work on any skills you want to improve on.

Reminder: 5:30am, 8am, 4pm classes today with open gym from 5-6pm.

1/15/2015 – WOD

Strengh
BB Complex – 3 Hang Power Cleans + 3 Front Squats + 3 jerks
—15 Min to Work up to a max. You must hang on for all 9 reps.
Conditioning
For Time – WOD #9 (almost) – Wodapooloza
30 Triple Unders or 100 Double Unders
30 Power Cleans 165/105lb
20 Ring MU (sub: 30 GI Janes)
20 Jerks 165/105lb
10 Thrusters 165/105lb
5 Rope Climbs 15ft

WOD Notes: Scaling for DU is 200 singles. PC weight is 60% of 1RM. Use same barbell/weight throughout WOD. Scaling for RC are 5 up/downs and 15 Strict Pull-ups (should be difficult to where you have to break up multiple times).

1/14/2015 – WOD

Strength
Snatch – 1 every 90 sec for 9 min (1 Sq Snatch + 1 Hi Hang Snatch + 1 OHS)
—7 total sets. Work between 70-80% of your 1RM

Conditioning
“2015 Wodapooloza WOD #1”
3 Rounds For Time
21 C2B Pull-ups
15 Strict Handstand Push-ups (level)
9 Squat Snatches 155/135/105/75lb

WOD Notes: Scaling for C2B pull-ups are chin over bar. You may scale the number of pull-ups (12-15) each round if necessary if you aren’t using a band. Scaling for strict HSPU are DB Push Presses. You should choose a weight that you will have to break up into 2 sets each round. You may scale Squat Snatches to Power Snatches if mobility is limited in the bottom of OHS. Squat snatch weight is 60% of 1RM and power snatch weight is 67-70% of 1RM Power Snatch. Do HSPU against wall where rowers are if possible.

1/13/2015 – WOD

Strength
Bench Press – 15 Minutes to find a heavy 1RM, 3RM, 5RM, 10RM
—Try to only do 1 set for each rep scheme

Conditioning
“Wodapooloza WODS 8 & 7”
10-8-6-4-2
Burpee Box Jump Overs 30/24″
DB Split Snatch (alternating arms) 100/70lb
—Rest 5 minutes
40 T2B
30 Cal Row
20 (step) Overhead Lunge 170/120#

WOD Notes: Both these WOD’s are short (think under 10 minutes) so try to push the intensity! You must face the box for the burpee/BJ overs. You do not have to alternate which leg you split each time, but you must alt arms. You may scale the OH lunges to front rack lunges if necessary. It should take no more than 2 sets to complete 20 steps.

Nicole & Dan post-wod